Hearty Chicken and Bean Casserole
Recipe from Diabetic Living

This hearty chicken casserole is made with just a little sausage, which adds flavor and richness to a traditional home-style dinner.



by 10  people


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Ingredients
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    8   ounces 
    dried Great Northern beans (1-1/4 cups)
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    1   tablespoon 
    canola oil or olive oil
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    6   
    chicken thighs (about 2-1/4 pounds total), skinned
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    2   medium 
    carrots, thinly sliced
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    1   medium 
    onion, cut into thin wedges
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    1   stalk 
    celery, sliced
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    2   
    cloves garlic, minced
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    1  14 1/2 ounce can 
    no-salt-added diced tomatoes, undrained
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    6   ounces 
    light, cooked smoked sausage, cut into bite-size pieces
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    1/2  teaspoon 
    dried thyme, crushed
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    1/4  teaspoon 
    salt
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    1/8 - 1/4  teaspoon 
    cayenne pepper (optional)

Directions
1.
Rinse beans. In a large saucepan combine beans and 4 cups cold water. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Cover; let stand for 1 hour. (Or, soak beans in water overnight in a covered pan.) Drain beans and rinse. In the same saucepan combine beans and 4 cups cold water. Bring to boiling; reduce heat. Cover and simmer 1 to 1-1/2 hours or until tender. Drain beans.
2.
Preheat oven to 350 degrees F. In a large skillet, heat oil over medium-high heat. Add chicken; reduce heat to medium-low. Brown chicken about 10 minutes, turning once to brown both sides. Remove chicken from skillet. Drain all but 1 tablespoon of drippings from the skillet.
3.
Add carrots, onion, celery, and garlic to drippings in skillet. Cover and cook about 10 minutes or vegetables are just tender, stirring occasionally. Stir in drained beans, undrained tomatoes, sausage, thyme, salt, and, if desired, cayenne pepper. Bring to boiling. Transfer mixture to a 2-quart rectangular baking dish. Arrange chicken thighs on top.
4.
Bake, uncovered, about 25 minutes or until chicken is no longer pink (180 degrees F). Makes 6 servings (1 chicken thigh with about 3/4 cup bean mixture per serving)
Variation
  • Easy version: Omit dried beans and step 1. Add 2 15-ounce cans rinsed and drained Great Northern beans to the vegetable mixture in step 3 with the tomatoes. Omit the salt. Use 1 teaspoon bottled minced garlic in place of the fresh garlic.
Nutrition information
Per Serving: cal. (kcal) 347, Fat, total (g) 10, chol. (mg) 98, sat. fat (g) 3, carb. (g) 32, Monosaturated fat (g) 3, Polyunsaturated fat (g) 2, fiber (g) 10, sugar (g) 6, pro. (g) 33, vit. A (IU) 3352.73, vit. C (mg) 52.55, Thiamin (mg) 0.18, Riboflavin (mg) 0.26, Niacin (mg) 5.53, Pyridoxine (Vit. B6) (mg) 0.41, Folate (g) 68.54, Cobalamin (Vit. B12) (g) 0.24, sodium (mg) 481, Potassium (mg) 626, calcium (mg) 90.87, iron (mg) 3.06, Vegetables () 1, Starch () 1.5, Lean Meat () 4, Fat () 0.5, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
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